Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley

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Collin Hodges
5 years ago
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1 Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove garlic, minced 1 tablespoon grated lemon zest 3 tablespoons fresh lemon juice (from 1 to 2 lemons) 2 tablespoons anchovy paste 1 tablespoon white wine vinegar 2/3 cup extra-virgin olive oil Preheat a grill to medium-high. Rinse and pat dry the lettuce. Cut the 2 heads in half lengthwise. Brush surface with olive oil and grill about 4 to 5 minutes total, turning occasionally. Place each wedge on a salad plate and drizzle with Citrus Caesar Vinaigrette or your favorite Caesar dressing. With a vegetable peeler, shave some pieces from a wedge of Reggiano-Parmigiano over each salad and serve. Citrus Caesar Vinaigrette: Place all ingredients in a pint jar with a lid. Secure the lid, then shake to blend. Store, covered, in the refrigerator for up to a week. Friday: Fall Vegetable Stir Fry Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley 5 c. cooked spaghetti or other noodles 3 cloves garlic, minced 1/2 large onion, or equivalen, minced

2 (Saute vegetable ingredients are all optional and variable.) Hard vegetables: Broccoli, chopped into bite-sized pieces Carrots, sliced into discs Greens: Yukina savoy, roughly chopped Chard, roughly chopped Protein: Chicken or fried tofu slices, optional (I used 1/2 pkg. of firm tofu, sliced and fried.) Stir fry sauce ingredients: 1/4 c. soy sauce 1 1/4 c. water 1 Tbsp. fresh ginger, minced 1 tsp sesame oil 2 Tbsp. dry wine (optional) 3 Tbsp. cornstarch 1. Heat 1 Tbsp. oil over medium heat in a large skillet. 2. Once oil is hot, add onion and garlic. Stir-fry for 2 minutes. Meanwhile, combine stir fry sauce ingredients except for cornstarch. 3. Add hard vegetables. Turn heat up to high. Cook until vegetables began to get tender, stirring frequently. 4. Add greens one handful at a time, stirring until they just start to wilt before adding the next handful. 5. Mix 3 Tbsp. cornstarch with 3 Tbsp. water and then add to stir fry sauce. Add sauce to stirfried veggies and stir to let thicken, about 1 minute. 6. Add cooked spaghetti/noodles and heat through. Saturday: Sweet Potato and Black Bean Chili 1 tbsp. olive oil 2 lbs. sweet potatoes, peeled and cut into 1/4 inch cubes 1 red bell pepper, chopped 1 green bell pepper, chopped 1 onion, chopped 1 tbsp. minced garlic 6 cups chicken broth (or vegetable broth) 2 (15 oz.) cans black beans, rinsed and drained 2 (14.5 oz.) cans fire-roasted diced tomatoes

3 1 tbsp. ground cumin 1 tsp. dried, crushed oregano 1 tsp. ground chipotle chile pepper 1 tsp. salt 1/2 cup chopped fresh cilantro Toppings: fresh cilantro and lime wedges In a large dutch oven, heat oil over medium high heat. Add sweet potatoes and next 4 ingredients. Cook, stirring frequently for 10 minutes. Add broth and next 6 ingredients; bring to a boil, reduce heat and simmer for 35 minutes or until potatoes are tender and chili is slightly thickened. Stir in cilantro. Serve with fresh cilantro and lime wedges. Sunday: Savory Stuffed Honeynut Squash 3 honey nut squash 1 tablespoon olive oil 1 pinch salt FOR THE STUFFING 1 cup quinoa, farro or a blend, cooked at room temperature 1 medium onion diced 2 cloves garlic minced 8 ounces mushrooms fresh, finely diced 1 teaspoon thyme fresh 1/2 teaspoon sage dried, crumbled 2 cups kale leaves only, tough stems removed, finely chopped (OR CHARD!) 1/4 cup vegetable broth 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 teaspoon nutmeg freshly grated 3/4 cup Parmigiano Reggiano freshly grated FOR TOPPING 1 teaspoon butter 1 slice bread; I used potato bread, but sourdough or plain white bread work fine too Preheat the oven to 400. Line a baking sheet with parchment paper. Cut the squash in half, vertically and scoop out the seeds. Drizzle the cut side with olive oil and rub it into the flesh. Sprinkle with salt and place the squash cut-side-down onto the baking sheet. Roast for 20 minutes.

4 Meanwhile in a medium skillet, heat the olive oil over medium heat and add the onions and garlic. Saute for 2-3 minutes then stir in the chopped mushrooms, thyme, sage and salt, cook until the mushrooms release their liquid, about 5 minutes. Stir in the chopped kale and vegetable broth, cover and reduce heat to a simmer for 3-4 minutes until kale softens. Stir in the pepper, nutmeg and the cooked grains. Add the parmigiano reggiano and stir until just combined. Tear the bread into large pieces and transfer to a mini prep food processor. Add the butter and pulse several times until it forms bread crumbs. When the squash is done, fill the cavities with the stuffing and sprinkle with breadcrumbs and bake for an additional 10 minutes. If the breadcrumbs need additional browning, turn on the broiler and cook just until the breadcrumbs start to brown, (about a minute or two). Monday: Roasted Watermelon Radishes From myrecipes.com 1 lb. watermelon radishes, trimmed 3 tbsp. olive oil, divided 1 tsp. coarse sea salt Preheat oven to 375. Cut radishes into wedges. Mix with 2 tbsp. oil and put in a 2-qt. baking dish. Roast radishes, stirring occasionally, until fork tender, about 1 hour. Drizzle with remaining 1 tbsp. oil and sprinkle with sea salt. +++ Julienned Turnips with Savory From Vegetarian Cooking for Everyone 1 1/2-2 pounds turnips, peeled and julienned Salt and freshly ground pepper 1 Tbsp butter 1 Tbsp olive or canola oil 1 tsp finely minced savory or 1/2 t dried 1 Tbsp chopped parsley Sprinkle the turnips lightly with salt and set aside in a colander for 30 minutes. Squeeze out the excess moisture. Warm the butter and oil in a skillet over medium heat. Add the turnips and

5 savory. Cook gently, stirring occasionally, until tender, minutes. Add the parsley, taste for salt, season with pepper, and toss again before serving. Tuesday: African Sweet Potato Stew From Recipes from the Root Cellar by Andrea Chesman 2 Tbsp extra virgin olive oil 1 onion, diced 4 garlic cloves, minced 1 1-inch piece of ginger, peeled and minced 1 tsp cumin seeds 1/2 tsp crushed red pepper flakes 3 cups water 2 large sweet potatoes, peeled and diced 4-6 cups chopped greens (peel and discard any tough stems) 1 1/2 cups cooked chickpeas 1 1/2 cups diced tomatoes with juice 1 cup roasted peanuts 3 Tbsp natural unsweetened peanut butter Salt and Pepper Hot cooked rice, for serving Hot sauce, for serving. Heat the oil in a large saucepan over medium high heat. Add the onion, garlic, ginger, cumin and red pepper flakes and saute until the onion is softened, about 3 minutes. Add the water, sweet potatoes, greens, chickpeas, tomatoes and peanuts. Bring to a boil, then reduce heat and simmer, covered, until the sweet potatoes are tender, minutes. Stir in the peanut butter. Season with salt and pepper and serve over rice. Wednesday: Leftovers day! Clean out that fridge for new vegetables coming Thursday.

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,